• 200 g long grain rice
  • 600 ml vegetable stock, hot
  • 200 g frozen British peas
  • 120 g pkt of honey roast ham slices, roughly chopped
  • 198 g tin of naturally sweet sweetcorn in water, drained
  • 1 tbsp light soy sauce
  • 50 g spring onions, trimmed and chopped


  1. 1

    Tip the rice into a medium microwave-safe bowl, pour over the stock and cook in the microwave on high for 10 minutes.

  2. 2

    Add the peas, mix until combined, then microwave on high for a further 3 minutes.

  3. 3

    Stir well then add in the ham, sweetcorn and soy sauce, and cook for a further 2 minutes. Remove from the microwave oven and stir through the spring onions.

  4. 4

    To serve, divide between bowls and season with extra soy sauce, if you like.


    Cook’s tip: boost flavour by adding a few drops of toasted sesame oil and a sprinkling of Chinese five spice to the hot stock before adding to the rice. You could also make it a more substantial dish by stirring through some cooked king prawns and shredded roasted chicken breast meat.

Nutritional Details

Each serving provides
  • Energy 1239kj 296kcal 15%
  • Fat 2.6g 4%
  • Saturates 0.6g 3%
  • Sugars 5.8g 6%
  • Salt 1.8g 30%

% of the Reference Intakes

Typical values per 100g: Energy 360kj/86kcal

Each serving provides

50.5g carbohydrate 2.5g fibre 16.4g protein

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